Fit & Fierce Training

09/07/2026

🔥 WE’RE BACK AT IT TOMORROW! 🔥

For the rest of September, classes will be:

🖤 Tuesdays — 9:00 AM & 6:00 PM
🖤 Thursdays — 9:00 AM & 6:00 PM

We’ll be focusing on Strength + Cardio METCONS through the end of the month — full-body workouts that combine resistance training, conditioning, variety and plenty of that fun Fit & Fierce team energy. 🔥

Come as you are. Work at your level.

Show up. Do what you can. Get stronger. ❤️

✨ Personal Training spots are also available.

📱 Please text to inquire about PT or to reserve your spot in class:
905-442-7874

New faces are always welcome — see you tomorrow! 💪❤️

08/31/2026

Feeling a little puffy, sluggish or uncomfortable after a summer of BBQs, treats, drinks and eating a little differently than usual? 😅

A simple 7-day reset can be a great way to pay attention to what makes your body feel its best.

For the next week, try:

Drinking 2–3 L of water each day

Building meals around mostly whole, minimally processed foods

Keeping sodium and highly sweetened/fizzy foods lower

Adding foods like ginger, chia, pineapple and fennel

Staying active every day — even a good walk helps

Paying attention to your digestion, energy, hunger and bloating

One important note: dairy and gluten don’t automatically cause bloating for everyone, so there’s no need to eliminate foods you tolerate well. The goal is to notice your own patterns, not create a giant list of “bad” foods.

Small changes. A little consistency. See how you feel after 7 days. 💚

Who’s up for trying it? 🙋‍♀️

08/27/2026

08/25/2026

💥 WHAT ARE WE TRAINING FOR NEXT? 💥

For the rest of September, we’ll continue with our METCON-style training — combining strength work, conditioning, carries, core, cardio and functional movements to build or maintain overall strength and fitness.

Then in October, we change gears. 🏋️‍♀️

From October through December, Fit & Fierce will move into our next structured strength-training cycle.

Why change things up?

Because getting stronger and fitter isn’t about doing the same workouts, with the same weights, the same reps, week after week.

Our bodies adapt to what we repeatedly ask them to do. To keep progressing, we need to gradually change the training stimulus.

Our upcoming strength cycle will move through different phases:

➡️ Benchmarking – establishing where your strength is now
➡️ Accumulation – building volume, technique and a strong training base
➡️ Intensification – gradually increasing load and challenging our strength
➡️ Re-testing – repeating our benchmarks and seeing what all that work accomplished 💪

Cycling through different styles, rep ranges, loads and training demands helps us:

🔥 Build and maintain muscle
🔥 Improve bone strength
🔥 Increase overall strength and power
🔥 Maintain cardiovascular fitness
🔥 Improve movement quality and confidence
🔥 Reduce boredom and training plateaus
🔥 Keep our bodies capable for LIFE

Metcons have a purpose. Strength cycles have a purpose. Recovery has a purpose.

Good training isn’t random — there’s a bigger picture behind what we’re doing.

And of course, you don’t need to figure any of this out yourself.

That’s what yours truly is here for. 😁💪

I’ll be teaching the movements, watching technique, helping choose appropriate loads, providing modifications and progressions, and guiding everyone through each phase at their own individual level and ability.

We train hard.
We train smart.
And every few months, we give the body a new reason to adapt.

October strength cycle… incoming. 👀🏋️‍♀️🔥

08/23/2026

🔥 WHAT EXACTLY IS A METCON? 🔥

You’ve probably seen METCON on the Fit & Fierce schedule… but what does it actually mean?

METCON = Metabolic Conditioning.

It’s a workout designed to challenge your strength, cardiovascular fitness and muscular endurance all in the same session.

A Metcon might combine movements like:
💪 Dumbbells or kettlebells
🔥 Sled pushes
🏋️ Squats, presses or deadlifts
❤️ Rowing, biking or skipping
💥 Battle ropes, carries, step-ups and bodyweight exercises

The goal isn’t just to go as hard as humanly possible. A good Metcon uses a combination of work, recovery, resistance and movement to keep you working at an intensity that challenges you.

Why do I love them?

✅ Strength + cardio in one workout
✅ Builds muscular and cardiovascular endurance
✅ Lots of variety — workouts rarely feel boring
✅ Easily modified for different fitness levels
✅ Challenges your whole body
✅ You work at your own pace and ability
✅ And they’re just plain FUN with a group!

At Fit & Fierce, that might mean one person is lifting heavier, another is moving faster, and someone else is using a modification.

Nobody has to do the exact same thing at the exact same level.

You just have to show up and do what you can. ❤️

Our Metcons tend to have a little bit of everything — lifting, moving, sweating, laughing, encouraging each other… and occasionally wondering why Coach Cheryl thought that particular combination was a good idea. 😂🔥

Strong. Fit. Capable. And better together.

08/20/2026

☀️💪 SUMMER SCHEDULE CONTINUES THROUGH THE END OF SEPTEMBER!

We’ve still got 6 weeks of summer left, so we’re keeping our current Fit & Fierce schedule rolling a little longer!

🔥 TUESDAYS — 9 AM & 6 PM
🔥 THURSDAYS — 9 AM & 6 PM

No classes September 1 & 3, then we’re back at it!

Every class combines strength + cardio with lots of variety, plenty of modifications and the kind of fun team energy that makes working out a whole lot easier to show up for. ❤️

And when I say all fitness levels are welcome, I mean it. Our current crew ranges from their 30s right into their 70s — everyone training together, but at their own level.

You don't have to keep up with anyone.

Show up. Do what you can. Get stronger. Have some fun. Come back and do it again. 💪

New faces are always welcome!

🎟️ 10-Class Pass — $100
⭐ Drop-In — $15

And stay tuned… a brand-new fall schedule and Strength Training Program are coming in October! 👀🔥

Coach Cheryl | Fit & Fierce

08/13/2026

☀️ SUMMER SCHEDULE CONTINUES THROUGH SEPTEMBER! ☀️

We’re keeping things simple for September and continuing with our summer class schedule:

💪 Tuesdays — 9:00 AM & 6:00 PM
💪 Thursdays — 9:00 AM & 6:00 PM

Please note: There will be NO CLASSES the first week of September — Tuesday, September 1 or Thursday, September 3. Classes resume the following week.

Same fun, supportive and welcoming Fit & Fierce environment ❤️
All ages and abilities are welcome, and modifications or progressions are always available so everyone can work at their own level.

🎟 10-Class Pass — $100
⭐ Drop-In — $15

And then… October is bringing something NEW! 👀🔥

I’m working on a new fall class schedule AND a structured 12-week Strength Training Program, including benchmark workouts, progressive training phases and progress tracking.

More details coming soon! 💪❤️

Coach Cheryl | Fit & Fierce

07/02/2026

From our 2023 Camino De Santiago Frances, Finisterre and Muxia.
Article starts on page 13 of the "Focus On Scugog".
We also completed the Camino Portuguese and Camino del Norte in 2025, a 1500km hike through Portugal and Spain.
Life changing experience for us and so amazing to share the experience with your best friend ♥️ and life partner.
Missing the crunch under our feet, the breathtaking views and the daily grind- pushing everyday for weeks on end to see what our bodies can do!
As we plan our next hiking adventure....
The Canadian Rockies or the Swiss-French-Italian Alps ?!?!??